INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!)

So technically, get stronger dorsiflexors?

You mention that dorsiflexion should be without collapsing the foot arch but how can I absorb the shock if I don’t pronate the foot and always stay rigid and supinated ?

Would it be beneficial to foot to pronate ?

Thank you! Last June, I was hit by a cyclist which caused a capsule tear in my ankle. It's still not back to full ROM and given that it's been 6 months, I know that it won't fix itself. This video is super helpful!

Really phenomenal video. My only complaint is that I'd like links to those studies!

Great video! I have overpronation and was looking for a video to help improve my ankle doriflexion mobility. Found it!

Thanks so much!!! After just one session of the first exercise I have so much more mobility/suppleness. Can’t wait to continue with this over coming months. TIP use a dollop of cream on thumb for massage/glide

wow my ankles are broken thanks man

I sprained my left ankle very bad playing basketball about a year ago. Dorsiflection is completely shot. When trying the knees over toes thing I can barely even move forward. Any suggestions? Thanks

thank you so much. I face a problem with hiking uphill related to less flexibility of my ankle. can I incorporate these exercises after workouts for the best result every day? I'll appreciate it if you reply to me. thanks, thanks

Well am I glad I found this video, ankle mobility is something I think has been letting me down since starting to run coming back sometimes with pain just above the inside of my ankle, going to start working on these through this holiday period while mixing in with running and see how it goes.

Thank you for making everything super clear as well and to the point that is definitely appreciated! Someone had linked this video in with performing Pistol Squats so thank you to them as well, you've got a subscriber :)

Can this be done several times per day and week

This was so helpful!! Especially the test and questions to determine if you need to work on this. My squat rom is terrible and I knew it was from my ankles, sprained my ankles a ton as a kid and am also now experiencing knee pain and arthritis. I am starting this today and will work on it diligently!

Thank you for making an easy to understand and well thought of video!

Wow! Great stuff. Definitely a lot I can work on and improve. Thanks for this!

Thank you. I have a dorsiflexion problem since years while also it being slighty assymetric ranges in either of my feet. I'll give this very much a go

I Will try this exercise bcoz i have ankle operation...thank u

Thanks a ton Sir🎉

What do you do, if you cannot get in the 99 position of exercise 1.

So i assume it’s pretty bad if I can’t touch my knee to the wall even if my toes are touching the wall… 😬😬😬

I just tried it and I feel better already. You hit spots I've never known I had. I'll keep it up and thanks for passing this along to us. It connects my joints to the muscles in no time thanks again.

Thank you

It's weird to me, because a lot of times when you do a workout or stretching video, the instructor always says, "don't let your knee go past past your ankle, make sure they stack or you'll hurt your knees." And this video is basically saying the opposite. But considering I hardcore failed the mobility test, these exercise and stretches are definitely something I need to try

Just came across your video and going to try it. I have had daily aches/pains and swelling in my foot and ankle for almost 2 years now but doctor insists its because I have terrible dorsiflexion and wont order any firther tests until i can improve dorsiflexion. An equinus brace only hurt and caused my foot to go numb. The exercises they gave me made no difference. Hoping this helps so I can get rid of the pain and swelling or at least get an order for an MRI

Will it help if I have valgus and my foot is overly supinated? I already done exercises from your valgus video

Whats up with your left shoulders?

I think Coach E's video's are pretty much the best thing on the Internet. I had two unfixable injuries (i.e., years in pain, multiple doctors, rehabs, etc.). One left me in chronic pain and the other didn't let me use my left shoulder. Both are fixed now. This guy's a saint.

Just tried touching my knee to the wall and I can't even get my knee past my toes.. I already knew I have poor ankle dorsiflexion but I thought id do a little better 😂

One question - when doing the dorsiflexion ERE, if I'm flexed against the wall at full dorsiflexion, how do I then lift my toes off the wall as you demonstrated. Thanks for all the great vids!

if doing dorsiflexion hurts (from a bad sprained ankle a few weeks ago) do i wait for it not to hurt before doing these exercises ? Or do them to improve range of motion and make the pain subside ?

hi, what do I do if I can ´t help my feet going out when I try to move my knee forward?

Notes for my self
first test: 14cm 9.7.23

I think this problem couldn’t get worse for me, I’m unable to lift up from the front part of my foot. When I try I only move my toes, any suggestions

incredibly informative!! thanks so much!!!

You are very knowledgable and have done your research!

What a long winded self indulgent video. Just to explain four simple exercises. Doesn't he like himself.

Love the info. Will be incorporating this in my daily morning routine or after a workout.

my current condition, every time my ankle is rotated in a sitting position and my leg is straightened, my ankle makes a clunking sound. What caused it?. thanks

Hi im a basketball player i had a ankle sprain can you please post ankle sprain rehab.also quick question i player with an ankle sprain and continued training with it and i have foot inblalence can i fix it.

Been playing hockey for 8 years have horribly ankle mobility. I failed the test miserablely my knee couldn't go over my knee.

what should one do who has flat feet and as well as Foot drop.. it would be great if you put some videos regarding foot drop

These are all great!
Work on that foot and anterior tibialis.... one thing I don't think he mentioned is to actively try to flex that anterior tib while you're stretching your calves. Helped me immensity

Been doing these for rehab on my eversion/inversion sprain. Yea, I managed to do both. It. Works.

I appreciate your different techniques and your support for people trying get better or improving performance. You have made a substantially positive difference in my life. Thank you for sharing your knowledge, you are helping make lives better. Respect.

Should I still do those exercises if I have flat feet and ankle overpronation? Can it help my dorsiflexion?

Can I do these exercises if I have flat feet?

I used to think my calves just weren’t made for running - YOU MEAN ITS BEEN MY ANKLES THIS WHOLE TIME 😂😂😂

I was born with club foot but even with all the surgeries I have the worst ankle dorsiflexion. I have always danced and run and did everything but at a cost which is pain because im having to compensate and do movements differently. So I’m definitely going to try this

What a great and useful video. Loved the studies, (the hope!) the timeframe for improvement, the demos, and the summary at the end. -Most especially valued the explanation of injury potential that wouldn't seem like their related to ankle DF. I finally found the mystery as to why I can't squat deep. I wondered for years. My husband and son both squat so deep and I thought it was lack of strength in my legs. I'm guessing women have it more than men. My theory (haven't researched yet) is walking all over the place in heels for years took away range of motion in the ankle. Thank you again!